Wednesday

CrossFit ThunderDome – CrossFit

Warm-up

Warm-up (No Measure)

2 min mod pace bike ride followed by…

2 ROUNDS

15 Glute Bridges

8 V-Ups

6 Up-Down + Broad Jump

Into…

2 ROUNDS

10 Kang Squats

8 Strict Presses

6 Hang Muscle Snatches*

Strength

Back Squat (5×3 (20X1))

Back Squat @70-80% of 1RM*

-Rest at Least 2:00 b/t Sets-

Workout

Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP

9 Overhead Squats 65,45(95,65)

9 Bar Facing Burpees

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Slow Pedal on Bike